48 Questions
What is the property that enables a tissue to return to its original shape or size when a force is removed?
Elasticity
What is the property of a material to permanently deform when it is loaded beyond its elastic range?
Plasticity
What is the force per unit area of a material?
Stress
What is the change in length or amount of deformation caused by the applied force?
Strain
What is the recommended duration for holding a stretch for older individuals?
30-60 seconds
Why is it important to perform a general warm-up before stretching?
To increase body temperature & warm the muscles
What should be the focus during stretching?
Minimize movement of other body parts
How should the stretch be performed in relation to pain?
Stop stretching immediately when pain is felt
What should be done after the active warm-up and cool-down phases of an exercise program?
Include stretching exercises
What should be the stretch tolerance consideration for older adults?
It is reduced due to age-related changes
What is the recommended duration for holding a stretch for younger individuals?
30-60 seconds
Why is it important to stretch the target muscle groups in different planes?
To improve overall ROM at the joint
Which stretching method involves slow, sustained muscle lengthening and is safer than ballistic stretching?
Slow static stretching
Which form of static stretching may be more appropriate for decreasing muscle-tendon unit stiffness and reducing the risk of muscle strain?
Constant-torque static stretching
Which stretching method involves jerky, bouncing movements, evoking the stretch reflex and causing greater resistance to elongation?
Ballistic stretching
Which stretching method involves slow, repeated movements and is preferred by athletes and individuals participating in explosive activities?
Dynamic stretching
Which stretching method involves maximal or submaximal contractions of muscle groups, commonly used in sport and rehabilitation settings?
PNF stretching
Which stretching method does not require special equipment or an assistant?
Slow static stretching
According to Behm et al., which statement about stretching methods is true?
No single stretching method is superior for increasing range of motion (ROM)
Which form of static stretching may have specific benefits for decreasing muscle-tendon unit stiffness and reducing the risk of muscle strain?
Constant-torque static stretching
Which stretching method involves an assistant and proper training to avoid overstretching and injury?
PNF stretching
Which stretching method involves at least 1 exercise for each major muscle group after a general warm-up?
Active stretching
Which stretching method involves slow, sustained muscle lengthening and is considered safer than other stretching methods?
Slow static stretching
Which stretching method involves evoking the stretch reflex and causing greater resistance to elongation through jerky, bouncing movements?
Ballistic stretching
What is the gradual decrease in tension in the muscle-tendon unit when held at a fixed length called?
Stress relaxation
Which neurophysiological concept involves the relaxation of the muscle opposing the muscle experiencing increased tension?
Reciprocal inhibition
What theory postulates that pressure receptors activated during isometric contraction could inhibit pain perception?
Gate control theory
What is a measure of the resistive force to stretch that can be tolerated before experiencing pain?
Stretch tolerance
What is the recommended frequency range for proprioceptive neuromuscular facilitation (PNF) stretching?
Daily
According to the FITT principle for flexibility, what is the recommended minimum frequency for flexibility training?
Twice a week
What is the recommended duration for holding a static stretch per muscle?
30-45 seconds
What type of stretching involves a 5-6 second isometric contraction followed by a 10-30 second assisted slow static stretch?
PNF stretching
What is the measure of the resistive force to stretch that can be tolerated before experiencing pain called?
Stretch tolerance
Which factor is considered a principle of designing flexibility programs?
Overload
What is the measure of the resistive force to stretch that can be tolerated before experiencing pain?
Stretch tolerance
According to research, what is more important than the duration of each stretch in a workout?
The total stretching time
Which of the following is a physiological mechanism underlying the increased range of motion produced by the PNF method?
Reciprocal inhibition
What is the recommended duration for holding a static stretch to prevent negative effects on strength, power, or speed performance?
Less than 45 seconds
Which type of stretching is contraindicated for exercises?
Neck hyperextension
What type of stretching is recommended for exercises?
Seated hip/trunk flexion
What is the effect of prolonged static stretching totaling 60 seconds or more if the activity will take place within 5 minutes of the stretch?
Not recommended
Which systematic review found a reduction in maximal muscle performance with PNF stretching?
Behm and colleagues
What is the main purpose of performing flexibility exercises during warm-up or cool-down sessions?
To enhance flexibility and reduce the risk of injury
What is the potential impact of static stretching on activities requiring maximal strength and power?
Detrimental effects
What is the recommended duration for holding a static stretch for younger individuals?
Less than 30 seconds
Which type of stretching is associated with evoking the stretch reflex and causing greater resistance to elongation through jerky, bouncing movements?
Ballistic stretching
What is the evidence regarding whether stretching before exercise can prevent injury?
Equivocal
What is the main purpose of the modified CR PNF stretching technique, the Stretch-Return-Contract (SRC) sequence?
Reducing the risk of muscle damage and producing less pain
Study Notes
Stretching Methods and Techniques
- At least 1 exercise for each major muscle group is performed after a general warm-up.
- Stretching methods include active, passive, and active-assisted stretching.
- Slow static stretching involves slow, sustained muscle lengthening and is safer than ballistic stretching.
- Slow static stretching can be constant-angle or constant-torque, affecting muscle strength and stiffness differently.
- Constant-torque static stretching may be more appropriate for decreasing muscle-tendon unit stiffness and reducing the risk of muscle strain.
- Ballistic stretching uses jerky, bouncing movements, evoking the stretch reflex and causing greater resistance to elongation.
- Dynamic stretching involves slow, repeated movements and is preferred by athletes and individuals participating in explosive activities.
- Proprioceptive neuromuscular facilitation (PNF) involves maximal or submaximal contractions of muscle groups, commonly used in sport and rehabilitation settings.
- PNF stretching requires an assistant and proper training to avoid overstretching and injury.
- Behm et al. concluded that no single stretching method is superior for increasing range of motion (ROM).
- Slow static stretching is safer and more practical than ballistic or PNF stretching and does not require special equipment or an assistant.
- Different forms of static stretching, such as constant-torque, may have specific benefits for decreasing muscle-tendon unit stiffness and reducing the risk of muscle strain.
Effective PNF Stretching Techniques and Considerations
- PNF stretching techniques include the Contract-Relax (CR) and Contract-Relax Agonist Contract (CRAC) techniques, involving stretching the target muscle group (TMG) and isometric contractions for 5-10 seconds.
- A modified CR PNF stretching technique, the Stretch-Return-Contract (SRC) sequence, has been developed, reducing the risk of muscle damage and producing less pain.
- General recommendations for performing PNF stretches include moving the joint to the end of its range of motion, isometrically contracting the stretched muscle group, and relaxing the muscle group to a new point of limitation.
- Physiological mechanisms underlying the increased range of motion produced by the PNF method include autogenic inhibition, reciprocal inhibition, viscoelastic stress relaxation, and gate control theory of pain modulation.
- Contraindicated flexibility exercises include neck hyperextension, head throws in a crunch, and unsupported hip/trunk flexion, while recommended exercises include seated hip/trunk flexion and hamstring stretches.
- Flexibility exercises should be performed during warm-up or cool-down sessions.
- Static stretching can have detrimental effects on activities requiring maximal strength and power, with the degree of strength loss being highly dependent on the duration of the static stretch.
- Short duration static stretching lasting less than 45 seconds can be included in preparticipation warm-up routines without negatively affecting strength, power, or speed performance.
- Systematic reviews have shown a dose-response relationship between stretch duration and reductions in muscle performance, with static stretch durations of less than 30 seconds not impairing performance.
- Behm and colleagues' systematic review found a 3.7% reduction in maximal muscle performance with static stretching, a 4.4% reduction with PNF stretching, and a 1.3% improvement with dynamic stretching.
- Prolonged static stretching totaling 60 seconds or more is not recommended if the activity will take place within 5 minutes of the stretch, according to the CSEP Position Stand.
- The evidence on whether stretching before exercise can prevent injury is equivocal, with a lack of randomized controlled investigations supporting the argument that pre-activity stretching prevents injury.
Stretching Methods and Techniques Quiz: Test your knowledge on various stretching methods and techniques including active, passive, PNF, and dynamic stretching. Explore the benefits and considerations of different stretching approaches for improving flexibility and performance. Assess your understanding of the physiological mechanisms underlying stretching and learn about the impact of stretching on muscle performance and injury prevention.
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